Distance between Elbow and Edge of
Contracted Biceps.
Biceps length Potential
½ “ or less long Great
½”-1” Above average Good
1”-1 ½” average average
1-1/2” to 2” below average poor
2” or more short very minimal

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Triceps Potential for Building Mass
Distance Between
Elbow Tip and
Top of Inside of
Horseshoe Triceps Length Potential
3" or less long great
3"-4" above average good
4"-6" average average
6"-7" below average poor
7"or more short very minimal

Make sure your hands are fully supinated and that the bend in your arms is 90 degrees. Have a friend measure with a ruler the distance between the inside of your elbow (look for the crease in the skin on the front side of your elbow) and the inside edge of your contracted biceps.

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With your elbow straight and your arm by your side, contract your triceps. Have a friend measure the distance from the tip of your elbow to the top of the inside of the horseshoe. In other words, you are measuring the longest portion of the flat tendon. Remember, the longer the tendon, the shorter the muscle. Or the shorter the tendon, the longer the muscle.